3km effort / 4km effort, 4x400, 6x200 / 4x(500,300,200m) / 6km Tempo / 1600, 1200, 800, 400 / 1200, 2x1km, 400 /

Monday
AM
Rest
PM
9km@4:20s Centennial +
9x200m-36s ES Marks

Tuesday
AM
7km easy Drummoyne
PM
1200, 5x600, 300 (60/90) Taplin
1200-3:59s
600/300-3:39avg/3:20avg
300 Road - 50.9

Wednesday
AM
7km easy Drummoyne
PM
11km including 3km@3:30kms North Sydney

Thursday
AM
9km@4:45kms Hen and Chicken
PM
2km@3:50kms The Bay

Friday
Rest

Saturday
AM
4km@3:45kms, 4x400-74's (1/2 lap jog), 6x200-31s (90sec) North Sydney
PM
9km easy SOPAC

Sunday
AM
19km@4:39kms Centennial
PM
16km@4:25km The Bay

128km week

Monday
AM
9km@4:25km Drummoyne
PM
16km@4:59kms

Tuesday
AM
8km@4:57kms
PM
4x(500,300,200m) (3min cycle/5)
Decent, 96, 91, 92, 91 for the 500s

Wednesday
AM
9km slooooow The Bay
PM
8km easy Penrith

Xmas Day
AM
6km@3:36kms The Bay
Almost resembled running
PM
13km@4:57s Faulco Point

Friday
AM
12km@4:50 Centennial
PM
10km@4:45 The Bay

Saturday
AM
North Sydney
1600@3:19
1200@3:15
800@3:05
400@2:55
PM
7km easy Drummoyne

Sunday
AM
20km@4:38 Centennial
PM
7km@4:45 The Bay

157km week

Monday
Rest

Tuesday
AM
1200, 2x1km, 400 (long breaks) Narrabeen
3:43, 3:28, 3:23, 64
PM
9km easy Drummoyne

Wednesday
AM
15km@4:46 Centennial
PM
6km easy The Bay

6550km for the year at 126 per week

zzz zzz

Monday
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial

Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks

Wednesday
AM
20km@4:31kms The Bay
PM
Rest

Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms

Friday
AM
16km easy The Bay
PM
Rest

Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC

Sunday
16km@4:44kms Centennial

150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.

and a lot more nuffink

Monday
AM
7km@4:45kms The Bay
PM
16km@4:40kms The Bay

Tuesday
AM
8km easy The Bay
PM
17km easy Centennial

Wednesday
AM
7km@4:45kms The Bay
PM
16km@4:44kms The Bay

Thursday
AM
12km including 10min@3:55s Glover
PM
8km easy The Bay

Friday
AM
12km@4:40kms The Bay
PM
16km@4:21kms The Bay

Saturday
AM
18km including a few 1500m and 6x400m-80sec efforts North Sydney Oval
PM
6km@4:40kms Drummoyne

Sunday
AM
20km@4:38kms Centennial
PM
7km@4:28kms The Bay

170km week